Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Complete A.) as a class with a 12 Minute Time Cap.
Then,
Rest 5 Minutes
Complete B.) as a class with a 12 Minute Time Cap.
Done before the cap? Cheer on your neighbor!
A.): Metcon (Time)
40-30-20-10 of:
Toes To Bar
Wall Balls (20/14)
[Scale 1]:
40-30-20-10 of:
Single Legged Toes To Bar*
Wall Balls (14/10)
* Every rep counts for the total number of reps on Single Legged Toes To Bar.
[Scale 2]:
30-20-10-5 of:
Knee Tucks
Wall-Balls (10/8)
B.): Metcon (Time)
40-30-20-10 of:
Hip Extension Holding Plate (25/15)
Wall Balls (20/14)
[Scale 1]:
40-30-20-10 of:
Good Mornings (45/35)
Wall Balls (14/10)
[Scale 2]:
30-20-10-5 of:
Good Mornings (35/25)
Wall Balls (10/8)